Warm-up 3 Rounds NFT (not for time) of: *8 minute time cap 16 PVC Thrusters 6 Ring Rows 200m Jog Metcon (Time) *15 minute time cap Sets: 10-20-30-40-50x reps Wall Balls (20/14) Ab mat Sit-ups Ring rows do a set of the 3 exercise for 10 reps each, than do set of the 3 exercise for 20 reps each …and so on […]
Category Archives: abs workout
Warm-up 5 minutes of Double Under Practice Double Under Practice (No Measure) Weightlifting EMOTM 5 reps Push Press (5X5 increase 5lbs from last session ) Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 10 Overhead Squats (115/65) 50 Double Unders (150 singles) EMOTM: (Every Minute On The Minute) AMRAP: As Many Reps (sometimes Rounds) as Possible Originally posted 2015-04-10 […]
Warm-up (No Measure) *8 minute time cap 3 Rounds NFT (not for time) of: 15 Calorie Row 15 Hand release Push-ups (on down release your hand away) 30 Hollow Rocks: Lie down face up with your arms and legs both extended and about one foot off the floor. Then, much like a rocking chair, start moving back and forth while […]
Compared against WOD 3-2-2015 AMRAP: 10 minutes Reps: 5-10-15x reps Intensity: beginners Process – RX: put 10 minutes on the clock and then, you do as many rounds as possible (AMRAP) of exercise prescribed before the time runs out. warm up 3 sets: 30 seconds High Knees~ in a jogging rhythm lift the knees too approximately about waist high. 15 […]
Compare your result from wod julie 3/10/2015 Sets: 3 rounds Reps: 10-15-10x reps Intensity: beginners Process (RX): this means do 3 rounds of each exercise with the prescriptive repetitions. Warm-up March in place – 3 minutes Workout 10x jumping jacks 15x sit ups 10x burpees Sets: 5 rounds Reps: 20-20-15-20x reps Intensity: mid/hi Process (RX):this means do 5 rounds of […]
Compare your result from wod david 3615 Sets: 2 rounds Reps: max out on reps (minimum 6 reps) complete under 20 minutes Intensity: beginners Process (RX): this means do 2 rounds of each exercise with the prescriptive repetitions standard Push-ups pull up close grip wide Push-ups pull up wide grip incline Push-ups one arm rows Sets: 2 rounds 15 sit […]
Warm up 7 min cap 3 rounds 35 jump rope 10 inverted pull ups 10 lunges 10 bench push ups WOD 28 min cap 5 rounds runs 200m 15 thrusters 12 burpees 15 dips Originally posted 2016-02-11 11:52:59.
Warm up 7 min cap 3 rounds 20 med ball clean 20 box step ups 10 good mornings 12 butterfly kicks WOD 21 min 21-15-12-9 reps Thrusters Slam ball Mountain climbers Originally posted 2016-02-08 09:11:13.
Warm up 7 min cap 3 rounds 15 slam ball 12 burpees 12 wall ball shots WOD 27 min cap 4 rounds 20 deadlifts 16 jump box 20 DB presses 20 mountain climbers Originally posted 2015-12-14 18:41:13.
Warm up 8 min cap 3 rounds run 400m 10 incline push ups 10 db presses WOD 24 min cap 5 rounds row 500m 20 deadlift 20 wall ball shots 25 butterfly kicks Originally posted 2015-12-10 15:11:13.